Dumbbell Lunge vs Cable Glute Kickback
Compare your dumbbell lunge and cable glute kickback against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: combined dumbbell load and 1–12 strict reps. Second lift: cable resistance for one working leg and 1–12 strict reps. Pounds or kilograms. For the first exercise, use one forward or reverse lunge direction for the set, reach at least parallel front-thigh depth with the back knee near the floor, and return to stable standing. For the second exercise, use one ankle strap on a low cable and the same station, resistance, support, body angle, and range on both legs. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Cable Glute Kickback Strength Standards
These bodyweight tables place the dumbbell lunge and cable glute kickback targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Dumbbell Lunge / Cable Glute Kickback, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Dumbbell Lunge vs Cable Glute Kickback Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Dumbbell Lunge | 62 lb28.1 kg | 92 lb41.7 kg | 129 lb58.5 kg | 171 lb77.6 kg |
| Cable Glute Kickback | 14 lb6.4 kg | 22 lb10 kg | 35 lb15.9 kg | 50 lb22.7 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Cable Glute Kickback | 15 lb6.8 kg | 23 lb10.4 kg | 37 lb16.8 kg | 53 lb24 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Cable Glute Kickback | 16 lb7.3 kg | 24 lb10.9 kg | 39 lb17.7 kg | 55 lb24.9 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Cable Glute Kickback | 16 lb7.3 kg | 26 lb11.8 kg | 41 lb18.6 kg | 58 lb26.3 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Cable Glute Kickback | 17 lb7.7 kg | 27 lb12.2 kg | 43 lb19.5 kg | 61 lb27.7 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Cable Glute Kickback | 18 lb8.2 kg | 28 lb12.7 kg | 45 lb20.4 kg | 63 lb28.6 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Cable Glute Kickback | 18 lb8.2 kg | 29 lb13.2 kg | 46 lb20.9 kg | 66 lb29.9 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Cable Glute Kickback | 19 lb8.6 kg | 30 lb13.6 kg | 48 lb21.8 kg | 68 lb30.8 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Cable Glute Kickback | 20 lb9.1 kg | 31 lb14.1 kg | 50 lb22.7 kg | 70 lb31.8 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Cable Glute Kickback | 20 lb9.1 kg | 32 lb14.5 kg | 51 lb23.1 kg | 73 lb33.1 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Cable Glute Kickback | 21 lb9.5 kg | 33 lb15 kg | 53 lb24 kg | 75 lb34 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Cable Glute Kickback | 22 lb10 kg | 34 lb15.4 kg | 55 lb24.9 kg | 77 lb34.9 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Cable Glute Kickback | 22 lb10 kg | 35 lb15.9 kg | 56 lb25.4 kg | 79 lb35.8 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Cable Glute Kickback | 23 lb10.4 kg | 36 lb16.3 kg | 58 lb26.3 kg | 82 lb37.2 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Cable Glute Kickback | 23 lb10.4 kg | 37 lb16.8 kg | 59 lb26.8 kg | 84 lb38.1 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Cable Glute Kickback | 24 lb10.9 kg | 38 lb17.2 kg | 61 lb27.7 kg | 86 lb39 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Cable Glute Kickback | 25 lb11.3 kg | 39 lb17.7 kg | 62 lb28.1 kg | 88 lb39.9 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Cable Glute Kickback | 25 lb11.3 kg | 40 lb18.1 kg | 64 lb29 kg | 90 lb40.8 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Cable Glute Kickback | 26 lb11.8 kg | 41 lb18.6 kg | 65 lb29.5 kg | 92 lb41.7 kg |
Women’s Dumbbell Lunge vs Cable Glute Kickback Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Dumbbell Lunge | 38 lb17.2 kg | 57 lb25.9 kg | 82 lb37.2 kg | 112 lb50.8 kg |
| Cable Glute Kickback | 9 lb4.1 kg | 15 lb6.8 kg | 24 lb10.9 kg | 36 lb16.3 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Cable Glute Kickback | 10 lb4.5 kg | 16 lb7.3 kg | 26 lb11.8 kg | 38 lb17.2 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Cable Glute Kickback | 10 lb4.5 kg | 17 lb7.7 kg | 28 lb12.7 kg | 41 lb18.6 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Cable Glute Kickback | 11 lb5 kg | 18 lb8.2 kg | 29 lb13.2 kg | 43 lb19.5 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Cable Glute Kickback | 11 lb5 kg | 19 lb8.6 kg | 31 lb14.1 kg | 45 lb20.4 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Cable Glute Kickback | 12 lb5.4 kg | 20 lb9.1 kg | 32 lb14.5 kg | 47 lb21.3 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Cable Glute Kickback | 13 lb5.9 kg | 21 lb9.5 kg | 33 lb15 kg | 49 lb22.2 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Cable Glute Kickback | 13 lb5.9 kg | 22 lb10 kg | 35 lb15.9 kg | 51 lb23.1 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Cable Glute Kickback | 14 lb6.4 kg | 23 lb10.4 kg | 36 lb16.3 kg | 53 lb24 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Cable Glute Kickback | 14 lb6.4 kg | 23 lb10.4 kg | 37 lb16.8 kg | 55 lb24.9 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Cable Glute Kickback | 15 lb6.8 kg | 24 lb10.9 kg | 39 lb17.7 kg | 57 lb25.9 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Cable Glute Kickback | 15 lb6.8 kg | 25 lb11.3 kg | 40 lb18.1 kg | 59 lb26.8 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Cable Glute Kickback | 15 lb6.8 kg | 26 lb11.8 kg | 41 lb18.6 kg | 61 lb27.7 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Cable Glute Kickback | 16 lb7.3 kg | 27 lb12.2 kg | 43 lb19.5 kg | 62 lb28.1 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Cable Glute Kickback | 16 lb7.3 kg | 27 lb12.2 kg | 44 lb20 kg | 64 lb29 kg |
How Your Dumbbell Lunge vs Cable Glute Kickback Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Dumbbell Lunge vs Cable Glute Kickback comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the dumbbell lunge strength level
For dumbbell lunge, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the cable glute kickback strength level
The standards use the sex-specific strength levels from the individual Cable Glute Kickback tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to use more cable resistance without requiring strength to increase pound for pound.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the dumbbell lunge | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the cable glute kickback | Adjust cable glute kickback targets to exact bodyweight while preserving the one-working-leg cable setting and total-reps conventions. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Dumbbell Lunge and Cable Glute Kickback Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Dumbbell Lunge for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 54.9 to 101.2 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Glute Kickback standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Cable Glute Kickback standard is higher, and below zero means the Dumbbell Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Dumbbell Lunge and Cable Glute Kickback Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
34.5 → 62.2 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Glute Kickback standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Cable Glute Kickback standard is higher, and below zero means the Dumbbell Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Dumbbell Lunge and Cable Glute Kickback Exercises Used by This Calculator
The calculator expects repeatable dumbbell lunge and cable glute kickback results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Dumbbell Lunge and Cable Glute Kickback tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter combined load from two matched dumbbells
Use one forward or reverse lunge direction for the set, reach at least parallel front-thigh depth with the back knee near the floor, and return to stable standing. Do not enter per-hand load, stationary split squats, walking or Bulgarian lunges, support, bounce, partial reps, or substitutions.
Enter the one-working-leg cable setting and total reps across both legs
Use one ankle strap on a low cable and the same station, resistance, support, body angle, and range on both legs. Enter the cable setting for one working leg and total valid reps across both legs. Do not count lumbar extension, pelvis twist, knee-swing momentum, torso swing, cable rebound, partial range, machine or band substitutions, or stronger-side compensation.
Enter one recent Dumbbell Lunge result and one recent Cable Glute Kickback result
First lift: combined dumbbell load and 1–12 strict reps. Second lift: cable resistance for one working leg and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Lunge — View the individual Dumbbell Lunge standards and next strength-level target.
- Cable Glute Kickback — View the individual Cable Glute Kickback standards and next strength-level target.
- Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Reverse Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Bulgarian Split Squat (Per Leg, Raw) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Glute Kickback Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.